All about the stress and sleep cycle
You have a terrible day at work, get some bad news, or an unexpected bill pops up, then you go to bed, toss and turn all night, and get up the next day feeling even worse….sound familiar? This is the scenario brought to me in therapy every single week, it is a very common issue with many of my clients.
Let’s dive into how poor mental health affects sleep quality and then let’s have a look at what the experts have to say about combating this common issue!
The stress sleep cycle
Stress affects out bodies many different ways, and anxiety is one of the ways it manifests as a psychical symptom. You know the symptoms, racing heart, ruminating or intrusive thoughts, trouble concentrating, sweats, digestive issues, restlessness or irritability. You lie in bed feeling all or some of these things which makes it nearly impossible to relax and drift off. 
Stress increases the production of hormones like cortisol and adrenaline, generally peaking in late afternoon and early evening. The problem is, that lack of sleep increases the production of these hormones, so when you don’t sleep well, your body keeps pumping these out, and the cycle is born.
The Mental Health foundation found (in 2018), that 74% of the British people reporting feeling stress to the point of being unable to cope at one point in the previous 12 months. The NHS reports that nearly a third, or 30% of adults in the UK suffer from insomnia or poor sleep!
You ever hear the term ‘loosing sleep over something’, well there it is!
Our physical an mental health
Lack of sleep makes it really difficult to emotionally regulate, it can cause irritability, which leads to more stress in our relationships with friends and family. It keeps us from being able to concentrate or keep deadlines at work or school. It can lead to negative self talk and an overall poor outlook on day to day activities.
Over time, people who struggle with prolonged stress are at higher risk for things like heart disease, blood pressure issues, digestive problems, even a weakened immune system. It can also lead to problems with self esteem and depression, which if left untreated can not only negatively affect the overall quality of life, but in extreme cases can led to self harm and even suicide.
What do the experts say?
Dr. Irshaad Ebrahim, co-founder of The London Sleep Centre, says: ‘Many peoples’ sleep issues are worsened through anticipatory stress, whereby we fear an outcome before the event has taken place. When this happens repeatedly, a cycle begins to form.’ ‘Before we sleep it’s important to de-stress, reducing levels of cortisol, and replacing them with increased levels of melatonin, the hormone released in the brain that signals to the body it’s time to sleep.’
Dr. Ebrahim’s top 5 tips to getting a good nights sleep are:
- Ensure a consistent bedtime routine – going to bed and waking up at the same time each day helps regulate your body’s circadian rhythm, you body’s natural 24 hour clock.
- Switch off your electrical devices – Switching off your electrical devices an hour before bedtime is a way to stimulate your relax response and gives your body the queue that it is time to wind down.
- Consider an herbal sleeping remedy – natural remedies like Valerian root might provide temporary relief to the symptoms of acute stress and sleep problems, but should not be relied on over long periods of time.
- Relax and clear your mind – Meditation or breathing exercises are an excellent way to reduce cortisol levels in your body, try practicing 15 minutes before sleep to help you self soothe and prepare for sleep.
- Exercise regularly, but not right before bed – Physical exercise is a great way to balance hormones, improve sleep, mode, decrease overall stress, and goes a long way to improving the quality of your mood.
How counselling can help
In counselling, we will explore the issues that are causing the stress and work to understand the root causes of your stress that cause blockages. This will help you get to know your triggers and provide a greater level of self awareness that will help keep you in control of your stressors.
We can also create a night time routine that helps you get a good restful nights sleep. It’s about establishing a good routine and creating an environment for sleep. We discuss questions like, how do you get your space ready for sleep? When is my perfect bedtime or sleep schedule? What are the best breathing techniques for reducing stress and anxiety?
In others words, a problem shared is a problem halved! Counselling enables you to safely explore an issue, piece by piece , then work on a plan going forward that helps keep you at your best.
If you need help concerning any of the issues above please get in touch!
Jamie xx
